EMOM

⏱️ 15-Minute EMOM Workouts

Quick and effective 15-minute EMOM (Every Minute On the Minute) workouts. Perfect for busy schedules when you want a challenging workout without spending hours at the gym.

19 workouts found

Dumbbell Athletic Flow (15 min)

  • Minute 1: 6 Dumbbell Snatches (each arm)
  • Minute 2: 8 Dumbbell Front Squats
  • Minute 3: 10 Push-ups + 10 Sit-ups
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Unilateral Madness (15 min)

  • Minute 1: 6 DB Snatches (each side)
  • Minute 2: 8 Bulgarian Split Squats (each leg)
  • Minute 3: 6 Single-Arm Push Press (each side)
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Olympic Flow EMOM (15 min)

  • Minute 1: 1 Power Clean
  • Minute 2: 1 Front Squat
  • Minute 3: 1 Push Jerk
  • Minute 4: 1 Back Squat
  • Minute 5: 1 Push Jerk (from behind neck)
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3D Functional Circuit (15 min)

  • Minute 1: 10 Lateral Lunges (5 each side)
  • Minute 2: 8 Hand-Release Push-ups
  • Minute 3: 6 DB Snatches (3/side) + 20-sec Plank
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Flow to Fire (15 min)

  • Minute 1: 10 Jump Squats + 10 Sit-ups
  • Minute 2: 8 Burpees
  • Minute 3: 12 DB Rows
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Travel EMOM (Bodyweight Only – 15 min)

  • Minute 1: 10 Jump Squats
  • Minute 2: 8 Push-ups + 4 Burpees
  • Minute 3: 30-sec Plank + 10 Mountain Climbers
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The Strength Flow (15 min)

  • Minute 1: 5 Barbell Deadlifts
  • Minute 2: 5 Front Squats
  • Minute 3: 5 Push Press
  • Minute 4: 5 Bent Over Rows
  • Minute 5: Rest
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Bodyweight Beast Mode (15 min)

  • Minute 1: 10 Jump Squats
  • Minute 2: 8 Push-ups
  • Minute 3: 6 Burpees + 10 Sit-ups
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Push-Pull-Press (15 min)

  • Minute 1: 8 Pull-ups or Rows
  • Minute 2: 10 Push-ups
  • Minute 3: 8 Dumbbell Push Press
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No Gear Cardio (15 min)

  • Minute 1: 20 Jumping Jacks + 10 High Knees (each leg)
  • Minute 2: 10 Burpees
  • Minute 3: 15 Air Squats
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Jump Rope Challenge (15 min)

  • Minute 1: 30 Double Unders or 60 Singles
  • Minute 2: 15 Air Squats
  • Minute 3: 10 Push-ups
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Odd Object Madness (15 min)

  • Use a sandbag, med ball, or heavy backpack:
  • Minute 1: 10 Ground-to-Shoulder
  • Minute 2: 8 Bear Hug Squats
  • Minute 3: 5 Shouldering Slams or Throws
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Core EMOM (15 min)

  • Minute 1: 20 Flutter Kicks (each leg)
  • Minute 2: 15 Sit-ups
  • Minute 3: 30-sec Side Plank (switch sides each round)
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Dumbbell Complex (15 min)

  • Each minute: 3 DB Deadlifts, 3 DB Power Cleans, 3 DB Deadlifts
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Explosive EMOM (15 min)

  • Minute 1: 8 Box Jumps
  • Minute 2: 6 Burpee Broad Jumps
  • Minute 3: 20 Jump Rope Double Unders
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Dumbbell Grind (15 min)

  • Minute 1: 10 DB Snatches (5 each arm)
  • Minute 2: 8 DB Front-Rack Reverse Lunges (each leg)
  • Minute 3: 12 DB Bent Over Rows
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Barbell Power EMOM (15 min)

  • Minute 1: 5 Power Cleans
  • Minute 2: 5 Front Squats
  • Minute 3: 5 Push Jerks
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Core Focus (15 min)

  • Minute 1: 15 V-Ups
  • Minute 2: 20 Russian Twists (each side)
  • Minute 3: 45-second Plank Hold
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Bodyweight Challenge (15 min)

  • Minute 1: 12 Jump Squats
  • Minute 2: 10 Push-ups
  • Minute 3: 20 Mountain Climbers (each leg)
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